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Kettlebell Routines – An Introduction to Kettlebell Weights and Workouts

Kettlebell Routines offer an excellent fitness routine by combing muscle-strengthening workouts, with cardio exercises to increase fitness and improve endurance. You no longer have to spend hours in the gym; a good Kettlebell workout takes as little as 15 minutes (three times a week) to achieve the same results. Kettlebells are an ideal fitness program for men and women looking for the fastest results in the shortest time.

The Kettlebell or Girya is a traditional Russian cast iron weight, which looks a bit like a small bowling ball (without the finger holes) with a big hand on the top. Some modern versions have adjustable weights or a rubber coating, their weights can vary from about 2 kg to about 79 kg, but the traditional Russian Kettlebell usually weigh 1 poodle (pud), about 16kg/35lbs. Kettlebells were so popular in Russia that all weightlifters or strong men were referred to as Girevik or “Kettlebell man”. The Russian Special Forces and regular soldiers all train with Kettlebell weights!

Kettlebell exercises focus on three core lifts – the swing, the snatch and the clean and jerk. All of these routines force all muscles to work as a group, strengthening your core as well as building core stability. Every muscle is used and every muscle is worked hard, this is why Kettlebells are gaining popularity because they work the entire body in less time than other forms of exercise.

Kettlebell routines combine aerobic and strength exercises, which keeps training time to a minimum, but still gives maximum results. For example, during a swing exercise power is generated from the hips, the Kettlebells work out the abdominals while strengthening the core. All the muscles work together to provide an efficient and effective exercise, all in about 15 minutes.

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